Lighten up

Don’t be afraid to lighten up during an indoor cycling training session.   Listen to your body and monitor your training.  You can designate one day of the week to climbing to keep your heart rate low.  The best way to keep your heart rate low is always keep some resistance on your flywheel.  A heart rate monitor is the best way to manage your body.  The best way to maintain consistant strength in your leg is light resistance.  You can always lighten up on your petal strokes and reduce the stress of your leg muscles.  Sometimes it is difficult to lighten up because the rest of the class is working out hard but recovery is important for long term goals. I am very supportive to students communicating their daily, short term, and long term goals.  There is nothing more surprising to find out about an injury or circumstance for lightening up at the end of a class.  I will never forget a lady telling me at the end of class, she was pregnant.  This is definitely a good reason to “Lighten Up”.

Change your tune

Every indoor cycling instructor has a different style of teaching.  The instructor’s personallity is a good representation of their class.  Students should take many different class until they find one which best promotes their fitness goals.  I love students that don’t like instructor but continue to attend their class.  This is a great compliment to the instructor and a breakthrough for the student.  One of my motto’s “Don’t just show, keep showing up, and get what you came for”!!!  Every instructor has a different athletic background and this creates their style of teaching.  A triathlete may concentrate on endurance and an athlete interval training.  Do not be shy and ask an instructor their background and vision.  The music of instructors vary from Top 40, R&B, Electronic, to Rock and Roll.  Music is a tool to motivate and visualize the journey of each exercise.  Slow songs are usually used for climbs and hard resistance.  While fast songs are used for sprints and lighter resistance.  Don’t be afraid to change your indoor cycling routine.

Don’t Indoor Cycle alone

Going to the gym alone is a challenge sometimes and having a workout partner is  great motivation.  I always encourage roommates, couples, and friends to support each other in my cycling classes.  It is always good conversation at the dinner table with other friends.  Indoor cycling in groups  does not mean it is a competition.  It should always be a positive environment for everyone in the group.  Find a place in the  class to ride together to maintain the positive energy in the group.  I do not encourage groups to sit in the back of the room because it is easy to lose focus and sometime becomes a gossip sessions.  Taking indoor cycling classes in groups should be a support system for each other and not a distraction.  Too many times in class the stronger students of the groups do not positively support the weaker students, which decrease their motivations.  I am a  fan of working out with groups in the same fitness level and slowly challenge yourself as you become stronger.

Be Courteous

It is important to be respectful to your peers in the class.  The goal is always a good workout but never at the expense of another student.  What do I mean? Do not move your bike in front of another member because you want to be in front of a mirrow or fan.  The room is setup for all students to be  seen by the instructor and for adjustments to be made in the front or side mirrows of the class.  Personal belongings should be placed in a locker or safe area.  Placing large bags in walking areas is a safety harrard for other students preparing for the class.  Electrical devices such as cellular phone or ipods should be placed in a safe area and turned off all the time.  Personal phone calls should never be taken or made in the cycling room for your personal safety and to prevent interupting other members in the class.  At the end of class, cleaning up your sweat on or around your bike is very important.  Believe it or not sweat creates some of the most wear and tear damage to indoor cycling bikes.  Most facilities have a maintanance staff available but each person should clean up their personal sweat.  Remember “Your Mom doesn’t work here”!!!

Pace Yourself

We all have the heart of a champion but our bodies know best and we have to listen to it.  The instructor is the leader in a 45 minute indoor cycling class and students follow their lead at their own pace.  There are always different fitness levels from beginners to advanced.  The responsiblity of the instructor is motivation at 200% and encourages students to give 100% effort.   My first suggestion is take a break to decrease your heart rate and catch your breath.  This does not mean to stop petalling but to slow down between song.  Second rule of thumb is to drink water after every song to keep the body hydrated.  When the instructor starts a climb with hard resistance and your legs are exhausted, only increase to half as much.  It is fine to decrease your petal stroke and slow down your breathing.  When everyone is sprinting and you can not catch your breath, feel free to slow down your pace.  Always pace yourself to build your strengh and endurance one class at a time.

Indoor Cycling Attire

It does not matter if your a everyday indoor cyclist or a beginner, these accessories will make a major difference in your cycling experience.  The padded shorts will reduce the rubbing of the seat between your legs.  These shorts will cost you between $50.00 and $75.00 depending upon the thickness of the padding inside. A gel seat cover will provide cushioning between you and the saddle.  This seat cover will reduces  numbness and give you extra protection.   The gel seat cover will cost you $25.00 to $30.00.  The cycling shoes are a major upgrade from regular training shoes and worth the investment for a regular cyclist.  The cycling shoes connect to the petals and provide a smooth petal stroke.  Cycling shoes can be purchased at bicycle shops.  Prices can range between $75.00 and well into the $200.00 range.  There are small items such as padded gloves, headband or a dri-fit hat, and for the ladies a sports bras are nice complimentary accessaries.

Exercise Motivation

Indoor cycling is great exercise and very challenging at the same time.  There will be times of lack in confidence to finish a ride, exercise, or song.  Motivation is the X factor and it comes from many sources.  The energy source is usually the instructor, their music, or the energy of the whole class.  I have also experience the opposite of a student stops riding and that reaction breaks the concentration of the people around them.   My advice is to surround yourself with strong students that will inspire you throughout the class.  I have seen students in great shape struggle in a class and my retired senior student mentally have a mental breakthrough.   I have notice the biggest motivation for indoor cycling is the quality and effectiveness of the workout versus the amount of time in the gym.  My indoor cycling classes promote motivation from within.